Over the years I have seen many people who have greatly benefited from both Personal Training and Sports Massage but very few others realise the potential of these sessions so I’ve written a little bit about how Personal Training and Sports Massage can help you.
You don’t have to be completely in love with the idea of being the next Mo Farah to benefit from PT sessions, far from it, but I wouldn’t be doing my job properly if you didn’t at least enjoy our sessions together!
Outside of that, I simply encourage you to do some form of activity and sensible eating to help you maintain a healthy lifestyle and if you get the bug for exercising on your own or with your family then that is just a wonderful added bonus!
Firstly, many people are confused by what Personal Training and Sports Massage actually is.
- Personal Training is a session that is tailored to suit your personal goals and fitness levels
- It improves your posture and fitness levels, which can greatly reduce the risk of injury (either through every day activities or sport)
- It covers several aspects of your life including nutrition and stress management as well as posture and fitness
- Sports Massage is a deep tissue massage that works deep into the core of the muscles as well as working on the superficial ones.
- It can help treat injuries but, more importantly, it can help prevent them
- It can help stretch muscles further than you are able to do yourself
- The treatment itself is not always the most relaxing but has great longer term benefits
Personal Training and Sports Massage greatly compliment each other, however, it is not for everyone so it is best to give it a try and see how you get on!
These are the most common reasons people come to me:
- Weight/fat loss and increase fitness levels to improve quality and enjoyment of life
- Enhance current training programmes with sport specific exercises
- Pregnancy post natal exercise and nutrition advice
- Neck and shoulder complaints, usually from pc or driving based jobs
- Hip and lower back injuries caused by an imbalance/weakness on one side
- Knee injuries, especially with those new to exercise and are often due to weakness in the hip and core muscles
- Lower calf and achilles can become sore with higher intensity and not enough strength to sustain a good technique (especially runners)
When to have Sports Massage over Personal Training:
- I would usually recommend physical exercise combined with posture correction over regular sports massage for general aches and pains but massage is a good idea for regular exercisers and athletes, however frequency depends entirely on intensity and personal preference.
- Pre event massage, which is anything from 3 days to 30 minutes before an event (with the pressure decreasing considerably the closer you get)
- Post event massage, which is anything from immediately to 3 days after an event
Generally people prefer one or the other so it is best try out a pre/post massage with training sessions and see what works best for you
- Although, where possible, physcial activity is the preferred method to relieve symptoms, some muscular-skeletal and neurological conditions also require massage sessions, such as Ankylosing Spondylitis, Fibromyalgia, Multiple Sclerosis and Cerebral Palsy.
General tips for success:
- Aim to drink 1.5 – 2 litres of water a day. On top of that an additional 1ml for every kcal used during exercise is recommended, e.g. for each 30 minutes of exercise drink the following:
RPE 7-13 = 300ml
RPE 14-17 = 345ml
RPE 17-20 = 405ml
RPE = Rate of Perceived Excersion and is based on your personal level of fitness.
Some tips on staying hydrated
- Warm up before you exercise, i.e. a form of exercise at a lower intensity to your main session that gradually increases your heart rate and body temperature, along with mobility and dynamic exercises to warm up the joints and muscles at a higher intensity.
- Always cool down after exercise to allow your blood pressure to steadily return to a normal state, i.e. the opposite of a warm up.
- I personally believe that you should also always stretch after each session to help return the muscles to a pre-exercising state although you will find many an article suggesting there is no benefit to this. I began my ‘career’ as an athlete at the age of 11 being encouraged to stretch so wouldn’t dream of finishing a session without it and have had more clients rave about the difference it makes to them than not but I do appreciate there are different views on this subject
- Implement a healthy eating regime, including portion control, varied and enjoyable meals, pre and/or post exercise meals/snacks – this is different for everyone so you need to find something that works for you.
Hopefully this gives you more of an insight into how these sessions could benefit you but if you would like any further information please don’t hesitate to contact me.